White runners should learn to run.
If your heart rate exceeds 140 when jogging, you can further reduce your speed or simply change to walking.
Some runners will say, I’m Xiaobai.
It is called recovery running at most.
What do you mean? If you feel a little tired, the fatigue index is 13, which means that the heart rate is 130 beats / min.
The question is, have you ever thought about why the subjective fatigue level starts from 6, from 6 to 20, not from 1 to 15? The mystery is here.
I don’t run fast.
ECG measurement is accurate and reliable.
For example, sports with periodic characteristics, such as running itself, will also produce obvious cross interference, because the optical signal data is usually in the same interval with the swing arm frequency or step frequency (140-190 steps / min).
Others are faster than me.
This number multiplied by 10 basically represents your heart rate at this time.
This rating table is very simple, which is a series of numbers from 6 to 20.
Therefore, some runners ask: is it abnormal for their heart rate to be too high when running? For this problem, runners only need to make it clear: when your running heart rate is high, do you feel tired, and can you speak freely while running? Pay attention to speaking freely.
Multiplying this number by 10 basically represents your current approximate heart rate.
It seems unreasonable.
This situation does exist objectively, but it must not be a common phenomenon.
By adhering to fast walking training, white runners can not only improve their health, but also develop basic endurance and reduce their weight.
However, the measurement accuracy of photoelectric watches has always existed.
Fast walking intensity is moderate, which can not only improve the sports experience, but also develop cardiopulmonary endurance.
They are easy to run too fast as soon as they run.
of course, you must feel extremely tired or even exhausted at this time.
The larger the number, the more obvious the fatigue degree, and the smaller the number, the easier it is.
It is suggested that such runners go to the hospital to check ECG, or do further examination such as cardiac color Doppler ultrasound according to the doctor’s advice, so as to eliminate organic diseases.
90% of runners currently use photoelectric watches.
click ☝ Blue word, pay attention to smart running.
So when you run, your heart rate is high.
if you feel tired, the heart rate is about 150 beats / min.
In 95% of cases, it means that you run too fast.
The exact expression is: compared with your current endurance level, you run too fast.
At this time, many people give up running after running a few times.
In other words, you can match your running feeling with the fatigue level index.
Inaccurate watch measurement will also mislead runners.
Some Xiaobai will say that when I walk, my heart rate can exceed 140, and when I run, my heart rate jumps to 160 at once, so it doesn’t matter to slow down! Walking, walking all the time, walking for a few weeks or even a month or two, fast walking is also exercise! In fact, those mature runners, which is not a small white runner? Those serious runners who often run more than 10 kilometers and several full horses a year, do you remember the dilemma of gasping for breath when they first started running for hundreds of meters? As long as there is enough time and scientific methods, everyone’s cardiopulmonary endurance can be effectively improved, but if they are too hasty and the method is wrong, many Xiaobai will fall into the dilemma of running too fast, high heart rate and poor running experience.
Therefore, high heart rate during running indicates that you run faster.
“If you want speed, you can’t reach it”.
Is there a situation where you are not tired but your heart rate is very high? So, are there any runners who don’t feel tired when running and can talk freely or occasionally, but their heart rate actually reaches 160-170 or higher? In fact, from a scientific point of view, this situation cannot be explained.
How can the heart rate reach 160 and 170 when you feel relaxed? But we can’t deny that there are great differences between people.
When they walk to a certain extent, they can slowly try to combine walking and running, Even for running, it is suggested that the initial pace of Xiaobai runners should be beyond 7:30, and there is no problem with the pace of 8:00! Therefore, it is suggested that the majority of white runners should not rush to start running, first learn to walk fast, be patient and develop basic cardiopulmonary endurance.
They are not very tired when jogging, but their heart rate can reach 1670 at this time.
Although they don’t think they run fast, in fact, we never advocate white runners to run as soon as they come up, but adopt fast walking or a combination of walking and running, Small white runners have poor cardiopulmonary function and muscle strength, and their bodies can’t bear the physical load brought by their feet flying, resulting in soaring heart rate, chest tightness and asthma.
how do you view this phenomenon? High heart rate is completely a normal phenomenon.
The lack of concept of speed is the main reason for the high heart rate of white runners.
When your heart rate is high, you usually feel very tired.
Small white runners can set their heart rate target at 140 beats / min.
Borg, a Swedish psychologist, invented a method to evaluate people’s fatigue feeling during exercise, also known as the “conscious fatigue rating table”.
if your heart rate is below 140, you can jog.
High heart rate is very relaxed.
Pay close attention to your personal feelings when running, and slow down when you feel uncomfortable.
For beginners, the 6-speed distribution may be out of breath and about to explode.
Some runners tend to have a very high heart rate when running, such as more than 160 times / min or even 170 times / min.
Running has become an extremely painful thing, and poor sports experience is not conducive to cultivating sports habits.
If you can’t speak at all during running, it’s a very normal phenomenon that your heart rate exceeds 160.
From the aspect of measurement technology, watches are mainly divided into two categories: one is ECG measurement technology and the other is photoelectric measurement technology.
Don’t run first, but walk.
If you are really healthy, you don’t have to worry too much about why your heart rate is so high.
The choice of speed should also be based on personal ability.
Therefore, high heart rate usually means very tired and tired.
Why is my heart rate still very high? Small white runners should not compare with others.
Some runners have a high heart rate at rest and their heart rate rises faster during exercise.
of course, if you run intermittently, your heart rate is close to 170-200 beats / min.
Through this simple method, we can turn the subjective feeling of fatigue into a semi quantitative index.
For a runner who runs for 3 hours, the pace of 6 points means that the speed is extremely slow, which is lower than the intensity of easy running.
As the most objective and practical index to evaluate exercise intensity, heart rate is widely used from elite runners to mass runners.
Therefore, if you feel relaxed when running, the subjective fatigue feeling is generally about 12-14, and the heart rate is 120-140.
If you can’t speak at this time, high heart rate is a completely normal phenomenon, indicating that your running speed is a little fast and the intensity is too large for you, If you slow down, your heart rate will come down.
Start with fast walking.
However, due to the need to use heart rate band, photoelectric measurement technology greatly reduces the burden of runners, which is favored by runners.
For white runners, or people who want to start running, they often have no concept of speed.
There is a typical linear relationship between heart rate and exercise intensity, that is, the higher the exercise intensity, the higher the heart rate.
Many algorithms of photoelectric watches can easily misinterpret the swing arm, step frequency and other information measured by photoelectric watches into heart rate, because the regular swing arm itself will become a specific signal interference during running..
Therefore, high heart rate during running is a completely normal phenomenon, but one thing, “normal” high heart rate must correspond to subjective fatigue.
6 represents no effort at all, while 20 represents exhaustion.